The Ultimate Guide to Pickleball Recovery

Pickleball is an excellent sport for exercise, socialization, and enjoyment. However, the addictive nature of pickleball and the physical toll it can take on your body can lead to common aches and pains. It's common for pickleball players to develop sore knees, "pickleball elbow," and fatigue. However, a proper pickleball recovery program can help and should not be skipped.

But recovery does not just involve rest. Instead, it is a crucial proactive strategy that helps you recover and recharge to maintain longevity.

A multifaceted recovery routine is a program that goes beyond just simple rest. Instead, a recovery program should address areas of recovery, such as fatigue and muscle soreness.

Various physiological changes occur when you play pickleball, and a recovery program can help.

Muscle micro-tears: Muscles are made of muscle fibers, which contain myofibrils. Myofibrils are made up of sarcomeres. Exercising, depending on its intensity, can cause microtears in the sarcomeres that make up the muscle fibers.

Exercise can also cause strain on the connective tissue around muscle fibers. During the recovery process, the micro tears repair and become stronger. 

Metabolic waste buildup. Playing pickleball can cause lactic acid and other byproducts to accumulate, causing a burning sensation and discomfort during activity. Contrary to what many people think, the accumulation of lactic acid does not cause delayed onset and muscle soreness. However, allowing time for an active recovery can help remove lactic acid and ease discomfort. 

The body's repair cycle: The body's repair cycle involves three stages, including the following:

1. Inflammation stage: This stage typically occurs immediately after exercise and lasts up to 48 hours. Inflammation develops due to microscopic tears in the muscle fibers. This triggers an immune response in which cells are sent to the damaged muscle to remove debris. The result is muscle soreness and stiffness, commonly referred to as delayed-onset muscle soreness.
2. Repair stage: During this stage, muscle stem cells are activated and start to repair damaged muscle fibers. Muscle fibers rebuild and strengthen. The repair stage typically occurs one to five days post-exercise.
3. Adaptation Stage: This stage usually occurs 3 to 7 days after exercise. It occurs when the muscles adapt and become stronger, more resilient, and more efficient.

Allowing adequate pickleball recovery is a vital part of the muscle repair cycle. A meta-analysis comprising 99 studies published in Frontiers and Physiology investigated the effects of recovery techniques on exercise.

The study measured inflammatory markers, muscle damage, delayed-onset muscle soreness, and perceived fatigue in participants. Researchers found that passive and active recovery reduced delayed onset muscle soreness and perceived fatigue. Recovery techniques included massage, compression techniques, and cold therapy. 

Experts agree that recovery is crucial to maintaining longevity in the sport or activity one participates in. In an interview, Jessica Yeaton, a physical therapist at UCHealth SportsMed Clinic, said, "Recovery is about getting back to that baseline and maximizing both performance and overall health."

Recovery techniques for pickleball players involve the strategies listed below. 

Hydration and Nutrition: Fueling the Rebuild

Hydration: Staying well-hydrated before, during, and after playing pickleball is crucial. However, water alone may not be enough. We lose vital electrolytes through sweat, such as calcium, sodium, potassium, and magnesium. These electrolytes are essential for proper muscle contraction and nerve signaling.

If electrolytes are depleted and not replaced, it can lead to muscle cramps, spasms, and fatigue. If you're playing in hot weather for extended periods (or playing intensely), consider a high electrolyte replacement drink.

Nutrition: It's essential to maintain proper nutrition, especially during your recovery window (30-60 minutes post-play). The following nutrients are worth considering:

Protein: Muscles are primarily made up of protein, which is why, after exercise, protein is essential to help repair. Protein contains specific amino acids, the materials needed to repair and build new muscle tissue. Good choices for protein-packed snacks include: 

• Greek yogurt 
• Tuna salad
• Edamame 
• Turkey sandwich 
• Protein shake
• Cottage cheese and nuts 

Carbohydrates: Your muscles use and break down glycogen, a form of glucose, during moderate and high-intensity activities. Refueling with carbohydrates helps restore glycogen, enabling faster recovery and increased readiness for your next pickleball game or exercise. Good sources of complex carbs include: 

• Whole-grain crackers
• Oatmeal 
• Fruits
• Vegetables 

Rest and Sleep: Your Secret Weapon

The Power of Sleep: Adequate sleep is one of the most crucial things you can do to support muscle repair. Sleep helps promote blood flow and the delivery of essential nutrients to the muscles. Growth hormones are also released during sleep, which play a significant role in muscle regeneration and repair. Aim for 7 to 9 hours of quality sleep per night. 

Active Recovery vs. Passive Rest: Understanding the difference between active recovery and passive rest is helpful. Pickleball recovery should include active and passive rest. Both allow time for the body to heal, avoiding burnout and overuse injuries.

Active recovery involves performing low-intense physical exercise such as gentle yoga, brisk walking, and swimming. 

Passive rest involves little exertion and allows your body to heal without adding additional stress. Activities such as taking a warm bath, foam rolling, and massage may include these. 

Essential Recovery Tools and Techniques

Various tools and techniques are critical for muscle repair and recovery. Pickleball recovery products can also be helpful.  

Topical Solutions: Balms, Creams, and Foams

Topical solutions, such as gels, creams, and foams, can help reduce muscle soreness and cramps. Topical solutions usually do not cause systemic effects and are generally safe for most people.

Look for topical solutions that contain a key ingredient, such as magnesium. It is known for soothing muscle soreness and reducing muscle cramps.

Picklebalm Muscle Recovery Magnesium Foam Pump is an effective option for soothing tired muscles. It provides a gentle, non-greasy application, is fast-acting, and is easy to use. 

Stretching and Mobility: Loosening Up for Longevity

Static vs. Dynamic: Stretching and mobility exercises are crucial for maintaining longevity in pickleball play and aiding muscle recovery. It's helpful to incorporate both static and dynamic stretching in your program.

Dynamic stretching involves active movements that take your body through a full range of motion. Dynamic stretching is essential before playing pickleball to help prepare your muscles, heart, and lungs for more active exercise. Examples of dynamic stretching for pickleball players include: 

• Squats
• Lunges
• Hip circles
• High knees
• Shoulder shrugs 
• Arm and wrist circles 

Static stretches should be performed after finishing a pickleball game. They are intended to help lengthen the muscle and maintain range of motion and flexibility. 

Static stretches for pickleball players should include: 

• Standing quadriceps stretches
• Standing hamstring stretches
• Shoulder stretches
• Child's pose 
• Seated figure four (for hips)

Massage and Percussive Therapy: Releasing Knots

Massage Guns: Massage guns use percussion therapy to penetrate the deep muscle layers. The vibration can improve blood flow, release knots, and ease muscle tension. Massage may also help stimulate the nervous system and interfere with pain signals, relieving stiffness. 

Foam Rollers: Foam rollers utilize a form of myofascial release that can be beneficial for larger muscle groups, such as the back, hamstrings, and quadriceps. Foam rolling involves sustained pressure that can target the connective tissue surrounding the muscle, easing muscle tightness. 

Hot and Cold Therapy: The Contrast Method

Hot and cold therapy can be an effective way to aid muscle recovery.

Cold Therapy: Cold therapy constricts the blood vessels, reducing inflammation and numbing pain. Methods of cold therapy include: 

• Applying ice packs to an area, such as a shoulder 
• Cold baths or showers
• Cold plunges

Heat Therapy: Heat therapy opens the blood vessels, promoting blood flow and circulation, and relaxing sore muscles. Methods of heat therapy can include:

• Saunas
• Steam rooms
• Warm bath with Epsom salts
• Applying a heating pad to a localized area 

The Contrast Method: Alternating between cold and heat, also known as contrast therapy, is an effective way to harness the benefits of both. Consider alternating between cold and heat treatment every five minutes. This method reduces inflammation without causing muscle spasms and relaxes the muscles without increasing inflammation. 

Compression Therapy and Support

Adding extra support with compression garments or kinesiology tape may also be helpful during muscle recovery.

Compression Gear. Compression garments, such as socks and sleeves, apply gentle pressure to the affected area. This helps reduce swelling, promote circulation, and may alleviate muscle fatigue.

Kinesiology Tape: Physiology tape, such as StrengthTape, is applied along or around joints, such as the elbow and knee. It can mimic the function of tendons and ligaments, providing external support that may also help reduce pain. 

You can put together a comprehensive recovery routine in several ways, as suggested below. 

Immediate Post-Game Routine (First 30 Minutes)

The first 30 minutes of your post-game routine should involve cooling down, which is your first step towards muscle recovery. It should include: 

• Light cardio for 5-10 minutes, such as walking 
• Gentle stretching of all major muscle groups
• Rehydration with water/electrolytes
• Consumption of a protein/carb snack as listed above

Nighttime Routine (Before Bed)

Your nighttime routine before bed involves methods for deeper recovery and may include: 

• Use of a massage gun or foam roller to promote muscle relaxation 
• Epsom salt bath or sauna 
• Focus on getting 7-9 hours of sleep

Weekly Routine (Non-Playing Days)

Your weekly routine on the days you are not playing pickleball should incorporate active recovery. This may include cross-training, which can encompass strength training, mobility exercises, and balance exercises. It's also important to schedule a low-key day where you do light exercise or enjoy a full day of rest. 

As with all sports, it's essential to heed pain signals when playing pickleball. For example, suppose you develop a sudden, sharp pain while playing. In that case, it's necessary to stop and seek evaluation from a healthcare professional. Additionally, it's essential to distinguish between sharp, persistent pain and muscle soreness.

If you are unsure, it is a good idea to get help from a physical therapist or a doctor. This is especially true for ongoing injuries.